EQUIPMENT
Kettle bell
Pull up bar
Concept 2 erg
Box
NOTE FROM MIKE
Quick hit today, but this bad boy gets the job done. Set the clock for 24 minutes and let it rip. You rotate to the next exercise on the top of each minute.

EQUIPMENT
Barbell and weights
Dumbbells/Kettle bells
Pull up bar
GHD
Assault bike
NOTE FROM MIKE
Another fun week ahead! We will get started with some upper body strength and a nice full body finisher. If you do not have a space to complete barbell floor presses, you

EQUIPMENT
Swimming pool/lake/pond/ocean
NOTE FROM MIKE
Damn it's beautiful out right now! Today we are going to use the swimming pool/ocean/lakes while we still can. 15 rounds for time, all starting with a 100 meter swim and paired with a different body weight

EQUIPMENT
Barbell and weights
Dumbbells
Pull up bar
Concept 2 erg
NOTE FROM MIKE
Hope you enjoyed yesterday. Today, we are going heavy upper body strength. If you are feeling good, try and build for a new 5 rep max bench press. It's really all about

EQUIPMENT
Barbell and weights
Assault Bike
NOTE FROM MIKE
Get ready for the burn. For this workout, you will need an assault bike and a barbell. We will be completing four 5' AMRAPs. Scale the weight appropriately for yourself. You should be able to

EQUIPMENT
Med. Ball
Concept 2 ergMed. Ball
Jump Rope
Box
Pull up bar
NOTE FROM MIKE
Bit of base work on this beautiful Wednesday. Take 15 to 20 minutes to warm up all of the movements for the workout and then let it rip. You should be

EQUIPMENT
Barbell and weights
Concept 2 erg
NOTE FROM MIKE
This one looks simple, but is going to push you pretty hard. You need to warm up and mobilize, as well as build to your starting work weight before you begin the EMOM and

EQUIPMENT
Barbell and weights
Dumbbells
Pull up bar
NOTE FROM MIKE
Welcome back, gang! We will start the week with some upper body strength and finished off with the Hero workout "DT", completed with dumbbells. Our primary strength work today is the bench press and

EQUIPMENT
Kettle bell
NOTE FROM MIKE
Last workout of the week. Grab a buddy, grab a big group. Minimal equipment necessary for this one except one kettle bell each. Scale the weight for yourself so you can stay mostly continuous. The American kettle